June 1, 2006
Sleep Deprivation Can Affect Weight
Many of us are overworked and overscheduled, and if we don’t squeeze in adequate time for sleep, we might need to add overweight to that list.
A 2005 poll conducted by the National Sleep Foundation shows that Americans average 6.8 hours of sleep per night—falling short of the recommended 7-8 hours. To make the situation even worse, some of us try to compensate for our lack of sleep on weeknights by getting extra sleep on the weekend. This inconsistent pattern can lead to sleep deprivation.
Signs of deficient sleep are both mental and physical. It can impair your cognitive ability, concentration, coordination, and reaction time, while making you moody, depressed, or anxious. In addition, lack of sleep is associated with obesity, diabetes, and impaired nervous and immune systems.
Two hormones that signal the appetite, in opposing methods, may explain why we overeat when we under-sleep:
- Shortage of sleep lowers levels of leptin, a hormone that suppresses the appetite. When leptin levels are depleted, the body thinks it needs food, when in fact, adequate amounts of food may already have been consumed.
- Another hormone, ghrelin, sparks the appetite. Research has shown that insufficient sleep elevates levels of ghrelin, making you hungry.
The reactions of these hormones suggest a correlation between obesity or weight gain and habitual sleep deprivation. When you don’t get enough sleep, leptin (appetite suppressor) dips and ghrelin (appetite inducer) rises, resulting in a signal to the brain to eat. Recurrent overeating leads to weight gain.
If you have trouble maintaining a consistent sleep schedule of 7-9 hours a night, here are some tips to get on track:
- Create a routine—plan a common time to fall asleep and awake.
- Relax before going to bed and create a soothing sleep environment.
- Eat only light foods—heavy meals and spicy foods can hinder sleep and induce indigestion.
- Avoid caffeine, especially later in the day.
- Avoid alcohol prior to sleep, it can prevent you from reaching a state of deep sleep.
- Check drugs and supplements for suggested intake times—some herbs and medications, such as decongestants, can increase the heart rate or activate brain activity, making it difficult to sleep.
Don’t just dream about a full night’s sleep. Establish a healthy sleeping habit, and your mind and body will feel the effects.
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